Anxiety is an emotion that everyone experiences at times. Many people may feel anxious, or nervous, when faced with a problem at work, school, or when making an important decision. Some people experience sweaty hands or loss of breath, others may become red or start fidgeting. Breathing exercises is a way to regain or gain control of the physical symptoms that anxiety may cause. There are several different breathing techniques for anxiety.
4-2-2 Method: Breathe in for 4 counts, hold the breath for 2 counts, and release the breath for 2 counts. Breathe in through your nose and out through your mouth.
10 Method: take10 equal breaths in and out. Breathe in through your nose and out through your mouth.
Hand cup Method: When you are having difficulty breathing, it usually means you have too much oxygen. To regulate the Co2 levels, cup your hands tightly together over you mouth and nose and continue to breath.
4-7-8 Breath Method: Breathe in for 4 counts, hold the breath for 7 counts, and release the breath for 8 counts. Breathe in through your nose and out through your mouth.
Nadi Shodhana or “Alternate Nostril Breathing” Method: hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.
You can also try the Breathe2 Relax App. This is a great app that can be set why you are calm (without anxiety).
